One big challenge we are all facing during this quarantine period is figuring out how to efficiently manage all aspects of life at home. Our workplace is at home, our children's school is at home, our daycare is at home, our gym is at home. This environment makes it incredibly difficult to compartmentalize the day. For me, personally, I've noticed how often my mealtime also becomes my "check email time" or "turn on the news time."
That being said, it may not be the best time for you to start a new diet, but that doesn't mean we need to throw the towel in on nutrition completely. Instead of focusing on what you eat, let's focus on how you eat. Here's a really simple strategy that you can start implementing today:
Eat slowly, and mindfully.
I know - this sounds lame. However, it is an easy and effective way to battle digestive issues, overeating and feeling sluggish after meals. It is also a great way to create a little calm in your day and check in with yourself.
Why does this happen
?
1. Physiology:
It takes about 20 minutes for your body's satiety signals to kick in. Slow eating gives the system time to work, allowing you to better sense when you've had enough.
2. Psychology:
When you slow down, and really try to savor your meal, you tend to feel satisfied with less, and feel less deprived.
Here is the challenge:
Pick 2 meals a day to block off 20 minutes to eat in a quiet setting with no distractions.
Distractions include watching TV, checking emails, driving in your car, eating during a Zoom meeting...etc.
Eating with family and having a nice conversation is not a distraction, in fact this can help you slow down your eating.
Set a timer for 20 minutes to hold true to the slow eating part. Put your utensils down in between bites to keep you from putting more in your mouth before you've finished chewing. Take smaller bites. Try being the last one at the table to finish your meal.
We are living through some stressful times. This doesn't have to lead to stress eating, though. There are factors and elements that you CAN control in healthy and productive ways. You can show up for
those
things, own them, and take an active part in shaping them. Focusing on those things that you can control can help you feel calmer and more capable of carrying on.
